We have found that is possible to use this method with any kind of cookware. Lately we have been enjoying these ceramic pans by Ozeri.

Why skip the oil and spray-oil? Oil has about 4000 calories per pound, it is completely unnecessary to add to your otherwise healthy dishes. In addition to that, it does damage to the endothelial lining, as well as contributing to heart disease and other preventable disease.

For anyone wanting more information on the full scope of how oil impacts health we would recommend the book “Prevent and Reverse Heart Disease” as well as watching this entire lecture by Dr.Esselstyn:http://www.youtube.com/watch?v=AYTf0z_zVs0

“What about fat-free spray oil?” Because of some labeling loop holes, “fat-free” spray oil is actually 100% fat! Check out the label, and see how they get away with it: (hint, look at the serving size and the servings per container)

Tell us about how you transitioned into the world of no-oil cooking in the comments!

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Engine 2 Team

The Engine 2 Team is dedicated to helping you become plant-strong! Each of us are on the plant-strong journey right along side of you!

Lynnette

How well does silicone bakeware hold up? I’ve been looking for some, but it is hard to find unless going on line. Do you have any tips on what to look for and how to care for the bakeware?

Engine 2 Team

Lynette – just be sure to use a silicone knife or cutting utensil – because we have made the mistake of using a regular knife, which cuts through the bakeware or can leave lots of scratches. Generally we bake something, and then after it cools, pop it out – usually comes out clean, however when it doesn’t, we soak it a little with some warm soapy water and use a non scratch sponge to clean it.
We’ve had a lot of luck using every thing from bread pans/bake pans and muffin cups.

http://katesgreatkitchen.blogspot.com Kate

I’ve been using stainless steel cookware without oil for years. It is so easy to brown onions and other aromatics with water and low heat. The flavor is outstanding and don’t miss the oil at all. In fact oil now is so distasteful that it gags me and gives me indigestion. I’d rather eat another helping of banana ice cream than add a bit of oil to my marinara.

Matt

Amen to that!

Cindy

I have found it very easy to saute, and cook, and bake without oils, and I’m trying hard to make our own salad dressing because healthy fat free ones are really hard to find! But what I have trouble with is finding tortillas, even corn, without oils, I like a corn chip with taco salad and can’t find one brand without oils! no healthy crackers, which I have to admit, I miss, I guess it’s that crunchiness every once in awhile that I miss. Any suggestions? Thanks so much! My family loves your recipes!

IserC

Whole Foods has corn tortillas without oil. I believe that they also have fat free/oil free dressings that are healthy. You may want to try a good balsamic vinegar with dijon mustard.

Susie

I love the 3-2-1 salad dressing in Dr. Caldwell Esselstyn’s book. 3 TBSP balsamic vinegar, 2 TBSP good mustard, 1 TBPS pure maple syrup. Blend and eat — yummy! Also, you can find oil-free corn tacos at Whole Foods, and for a “crunch,” I like Edward & Sons Baked Rice Snaps. There are some that DO contain oil, but my favorite flavor, Tamari Sesame, has no added oil, and is gluten free. VERY tasty!

Cindy

That’s my problem, Whole Food’s is 230 miles away! I order most of my stuff on line and have to drive 50 or 70 miles to the closest Walmart and Raleys, and that is my pretty much my only choices. I only found one salad dressing the one time I did go to Whole Foods and I did not find any tortillas or chips. It makes it very hard to find healthy choices!

Patt

Whole Foods has several oil-free salad dressings on its website. Just search for “Health Starts Here” recipes.

GemmaStar

I just made up the 3-2-1 dressing. Delicious! Thanks for posting it.

Matt

The other comment is correct. Whole Foods has BIG (Chipotle style) VEGAN friendly burritos at the deli counter. They are VERY good.

Barbara

Make your own chips! Mission corn tortillas are made without oil, which is what I use. Cut into slices, sprinkle seasonings, and bake at 350 about 6 minutes on each side or a bit longer for crispness. Let cool thoroughly and put in a plastic bag or other container to preserve freshness.

Eddie

For salad dressing we use lime juice and Real Salt sea salt. They work great together because the salt has a slight sweetness to it. And yet salty.

Laura

Why are oils bad? Could you do a break down of oils, including palm, coconut and olive oil and alternatives to each?

http://www.obsidianretreat.com Carol

Hi Laura
Just remember that all oils are normally 80% fat, there is no such thing as a good oil in the quantities that they are used today and once you start to cook with the vast majority of oils you kill their nutrients anyway so you may as well just buy a vegetable oil and save money.

Elaine

Yes, I have the same question, please post oils and alternatives to them. I can see how using PAM or just any processed oils or fats can be bad but olive oil and coconut oils?

Conz

Oil is oil. And all oils are bad. When you think about it, theyre all processed too. There isnt really an alternative to oil as such, for baking sub applesauce/yoghurt/something gooey, and for sauteing, just dont use it.

Rick

What about specifically coconut oil? I heard it is better for you than the regular oils and recently bought a jar at Whole Foods Market. Getting use to the taste.

We don’t need to add pure fat to our diets in order to be healthy, we get plenty in a plant-strong diet.

caroline

Hi…what about taking vitamins like vit E..fish oil vit D etc…should you stop if you are on E2Diet?

http://www.obsidianretreat.com Carol

I have been cooking without oil for just over 2 years now and it is the biggest discussion point in my cookery demonstrations, every week I have at least one person say ‘but we need oil!’ and I am happy to prove that we dont. Thank you for this posting it makes me feel ‘normal’

Jenny

What about Flax seed oil? It has loads of Omega 3 and 6. I was adding it to my daily Green smoothie, or my oatmeal.

Brian

Youre taking the flax seed out of its natural state. Oil is processed and what omegas you think you’re getting are often lost during that pressing process. Just use the flax seed or meal itself for the balance of omega 3 and 6 in your smoothies and oats.

Conz

Just use whole flaxseed meal (ground), it’s more nutritious, and doesnt have that vile taste the oil does!

Engine 2 Team

Absolutely agree with the above commenters – ground flax seed will work much better

Melinda Toumi

I add fruit juice or juice a lime in place of oil in my dressings, if that helps anyone. What about cast iron pans? I know how dangerous teflon coated pans are and went all cast iron years ago – but how would you care for them without any fat? We use plant oils to “season” them, and that creates a non-stick surface that lasts for 3-12 months (depends on who scrapes what on my pans) and I’ve found that broth, juices, and wine work well in place of fat during actual cooking of food. Anyone have other ideas for cast iron?

Kelli

I think a better reason not to cook with oil/fat is that it becomes oxidized when heated. Oxidized fat is inflammatory and toxic to the body. The only fat that is stable enough for cooking is coconut oil because it is a saturated fat. I think oils/fats are best eaten in raw whole foods or, if you’re not against extracted oils, as raw cold-pressed oils in moderation. (@Jenny: Absolutely never cook with flax oil. It’s very vulnerable to oxidation. It needs to stay refrigerated in a dark bottle if you do buy that.)

Cage

I love this new info, but I guess we ALL learned something. Because in the Engine 2 Diet book I bought, it says in writing that “Pam” is okay, and over half of the recipes call for “spraying” the pan. No big deal. Just feels a bit odd that there was no “Oops, we said you could use Pam, but here is why you shouldn’t” Still love the concepts!

Engine 2 Team

We are also always learning – the book was written a few years ago, and we were hoping to help people transition, we have learned a few new things since then as well.

Cage

It is a good teacher who can admit when they are still learning! We really DO love your recipes, and one of the reasons I am trying to follow your path closely is my doctor tried to put me on statins for cholesterol that was 10 points out of range! I said I could do it myself, and then grabbed your book! Loving it!! Especially Rip’s Big Breakfast Bowl! Keep up the GREAT work!!

Engine 2 Team

Thanks so much! Keep up the great work

http://vegafarmista.blogspot.com/ Michelle Pruitt

I am really enjoying using no oil. I like the tip of using vegetable stock to saute. I also enjoy using the mashed bananas instead of a “butter” spread.

Jeanne Aloia

I find that well-seasoned (ok it does take some oil to do that) Pampered Chef muffin pans, tube cake pan and pizza round, make it easy to bake non-fat items! I also use Dr, Barnard’s method of “sauteing” in water works great with preparing onions, carrots and such for soups and stews!

Jeanne Aloia

Oh, I forgot, I have a “pump spritzer” which I fill with EVO for emergencies!

Kelli

I have a hard time believing high-quality raw, cold-pressed fruit and seed oils would damage the endothelial lining (of course you don’t want to eat a lot of fat, whatever the source). I know that oxidized/cooked oils do cause damage.

Thank you for your website. I came about it through Susan, my friend. I first learnt about cooking without oil through a relative of mine whose husband had a health issue. She threw in seasonings into the hot pot first, before anythingelse. After some years later, I read a herbal book written by a herbal doctor who sauted’ with water, so I began using the method with two Tbsp. water, or lemon or lime juice, or vegetable broth, and have been successful since then, and I must say that my meals are always tasty. I have been vegan for some years now, and have learnt about using applesauce as a substitute for baking. One day, I tried using a bit of avocado pear to my whole wheat flour to make roti or pita, and it came out soft and tasty. Adding mashed boiled potato also to flour for making pitas will work fine. I have tried it also.

Tammie

how do you make pancakes without oil in the pan? The nonstick pans lose their nonstick after a while…

ChefV

saladmaster has pans that let you bake a cake with no oil, on the stovetop I did it

ChefV

Saladmaster makes a griddle, I just bought one. The metal makes even heating on low, pancakes cook nice with just a little coconut oil on it….MMMmmmmm. Coconut oil won’t hurt you.

marie kilbane

Good Question

caroline

April 11, 2012 at 9:19 am

Hi…what about taking vitamins like vit E..fish oil vit D etc…should you stop if you are on E2Diet?

Ninufar

I’m afraid that even after watching Chef Del’s video (tnx to the Healthy Librarian) I still don’t know about full on no-oil, no-oil-spray cooking. I’ve learned to sortof brown onions without any oil, but then they taste like metal (stainless steel pan), and then I’m less interested in eating my dinner.

I didn’t know about the reversal on oil spray, and I always knew it was not zero, so I went ahead and used a comparably small amount & smeared it around on the pan before sauteeing vegetables… much better. Guess I will be taking the cadet approach.

Since I already need to skip gluten and sugar (incl maple syrup, agave syrup, whatever), and I thankfully let go of dairy years ago, I struggle (mentally) with this issue. For now, it’s a big enough step to keep nuts/seeds to 1 serving per day (per PCRM) and to use no more than the equivalent of a spray of oil while cooking.

BTW I have had lousy results with silicone muffin cups and GF flours, I find them nearly impossible to get completely clean, but the larger pan I have has worked okay. Am still dubious; would rather use metal and a tiny amount of oil or glass and unbleached parchment paper.

I’ve tried cooking without oil and find it tough. Everything seems to stick. I am using a Tefal ‘non-stick’ pan without effect. Any more tips are welcome!

Pamela Oakes Goff

I noticed a post below regarding cast iron pans. An acquaintance recently mentioned that all the “vegan gurus” -aka- Caldwell, Esselstyn, McDougall, et al, wrote articles stating not to use cast iron as it would leach toxins into the food. I have been googling and looking on the “gurus” sites and can’t find any articles about the use or non-use of cast iron pans. Can you point me in the right direction or give me some advice?

sarah

how do I make stove top popcorn … am struggling.. I tried with water and salt… not popping…

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How the Engine 2 Diet Came to Life

As a world-class triathlete turned firefighter, Rip Esselstyn was used to responding to emergencies. When he learned that one of his fellow Engine 2 firefighters in Austin, Texas was in dire physical condition with a dangerously high cholesterol level of 344, he sprang into action and motivated the entire Engine 2 firehouse to join together in plant-strong solidarity to help save the life of their friend.